F3 Knoxville

Tag: Rainbow

Heart Healthy Start to Valentines Week

AO: asylum-am
Q: Sawdust
PAX: Cat Gut (Mike Davis), Pac-man, Love’s, Cinco (Scott McGuire), P3, Rainbow, High Heels (Henry Ritchie), Wham-o (Charlie Greene)
FNGs: None
COUNT: 9
WARMUP: SSH, Tempo Merkins, Cherry Pickers (to watch @Pac-man), Windmills, Rockettes (@bunny Style – IYKYK), Bobby Hurley Suicide Sprints, Peter Parker Pickle Pounders at the base of Baby Everest, Bernie halfway up, a Man-Maker at the summit, Mosey to the Large Pine and 5 Burpees to end the warm-a-rama (because a Burpee is not a warmup)

THE THANG: Ran a 4 Station Ladder Circuit with Pictionary –

Station 1:
1. Bobby Hurleys
2. Pickle Pounders
3. Freddie Mercurys

Station 2:
1. Sumo Squats
2. V-Ups
3. Iron Mikes

Station 3:
1. Mountain Climbers
2. Junk Science
3. X-Factors

Station 4:
1. TN Rockin’ Chairs
2. Lt. Dans
3. LBCs

ANNOUNCEMENTS: Convergence at #Big_Ball on Saturday 17-Feb-24 at 0700 Hours

COT: Read Hebrews 12:12-17. Do not let a bitter root take purchase. Seek His path for us and do not squander the grace he has given.

Island vacation

AO: asylum-am
Q: Hands
PAX: Cat Gut (Mike Davis), Hands, Waffle House (Brady Greene), Double Wide, P3, Bunny, Dung Beetle, Love’s, p-nut, Grandslam (Trey Leake), Pac-man, F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Rainbow, Gray Cup, Trot Line
FNGs: None
COUNT: 16
WARMUP: SSH, Froggy Squats, Tie Fighters, Tempo Merkins, TN Rocking Chairs
THE THANG: We travelers to the islands. Did a suicide ladder of various exercises and modes of transport. We ran, bear crawled, broad jumped, Super Mario’d, and hopped. Exercises were 10 reps of Merkins, jump squats, BBS, CDD, Iron Mikes, Supermans, dips. Didn’t get to the last 3 islands.
MARY: Gas pumpers
ANNOUNCEMENTS:
COT: You can do all things through and with Christ, so invite him into your life and especially those things you struggle with. Tell a brother the same, it may transform his life hearing it from you (compared to him reading it or being aware of this verse). Prayed especially for @Fabio, @Tiki, Brandon, Kim.

CMUsday on a Wednesday

AO: asylum-am
Q: Gibbler
PAX: Cinco (Scott McGuire), Double Wide, Charmin (John Willis), Cosmo 2, Matlock (Bill Maddox), Pac-man, Rainbow, Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Gibbler, Tropicana, Bunny, Hot Tub (John Muller), @grandslam
FNGs: None
COUNT: 15
WARMUP: usual with cherry pickers tie fighters and Tennessee rocking chairs
THE THANG: 15 exercises mostly with a CMU. We listened to @Charmin complain about how the Q would appear on Strava. Cosmo 2 and @Bunny teamed up for pickle pounders.
MARY: no time
ANNOUNCEMENTS:
COT:

The Marty McFly fade

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Bunny, TRC/Crab legs, Waffle House (Brady Greene), Cinco (Scott McGuire), Mailbox, Pac-man, Rainbow, Double Wide, Hands, Tropicana, Gibbler, Love’s, WORM, G-6 (Rick Kuhlman), p-nut, Newton, Wham-O, Trotline
FNGs: None
COUNT: 19
First things first, G-6 himself posted at Asylum this morning, that’s an entire backblast right there. P-nut showing up made it even more historic, so unFNGs Wham-O and Trotline were given a remarkable first time back.

Opening the mailbag: SSH, BSIA, Shoulder Blasters.

A letter from the PAX introduced a tear in the very fabric of the space-time-first-F continuum. How can you grant a request to deny all requests? Your Q was so perplexed that he left the music at the lightpole and we did many Happy Burpees accompanied only by the silence of our deep pondering.

The last hill sprint almost got some merlot out of Wham-O but he took a knee and saved the grounds crew a cleanup.

Matthew 9:2-7. Frederich Buechner, Wishful Thinking: “It is about as hard to absolve yourself of your own guilt as it is to sit in your own lap.”

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners